The Habit Lab

Latest Episodes:

Episode 30: Kid Emotion Habits May 13, 2024

Show notes

Take 10 week to invest in building better habits with
Jenna's Mastery Course <click to-register: open NOW>
Class starts Oct 1, 2024
Aaron & Jenna interview their 7 year old daughter, Rosie- to talk about their habits as a family around teaching their kids about to be aware of their emotions.
Habits we chat through

doing the Emotion Wheel as a family @ dinner: Download your free copy here
our emphasis on "you can connect with their sad & it doesn't mean you're bad."
Rocket Ships: visual pictures we give them to give words to how they're feeling when overwhelmed with emotions
different approaches for our kids with different personalities
we remind them as their emotions are rising- we're here to help if they'd like some solutions
they can feel angry/sad/hurt/etc... but there are consequences if they make messes IN/through their emotions

Goal for our family with teaching them emotional awareness: not an instant fix, at this point in our journey not a lot of behavior modification with it- but we see value in helping them learn this language so they can learn how to softly express their emotions in a way that invites connection.
Their emotions don't control what we do or excuses messes they make. It's helpful for them to be able to identify them feel heard & for us to be "with them" in their pain.

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Episode 29: Mother's Day Habits - Balance of Traditions & Self-Care May 10, 2024

Show notes

Buy Jenna's mini-course: Setting-up Your Summer.
<click here>
In this Mother's Day episode- Jenna chats about the:
1) logistics of her own Mothers Day habits and how she balances it with traditional family time in the morning with some fun Moms-Only hangout time in the afternoon.
2) How she's learned to set her family & herself up for success & connection around this holiday ( navigating her own expectations and emotions.)
3) Facing the Mom-Guilt that can steal from Mother's Day;
instead engaging in a quick habit to reflect on how she & God are proud of her as she's embodied this role of Mom.

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Episode 28: Gratitude Habit - challenge May 01, 2024

Show notes

I dare you to do a 30 day Gratitude Habit Challenge!
If it is still May 2024 & you want to add yourself to the Instagram Accountability group:
click here >> https://www.instagram.com/j/AbZ2LFrSXjN4H5X_/
If you'd like the free printable I made for this challenge, a 30 Day Habit Tracker
click here>> https://thehabitlab.myflodesk.com/gratitudetracker

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Episode 27: Joy Habits - purposefully stirring it up Apr 24, 2024

Show notes

We most often wait for it to happen to us or organically arise. If we know all the power joy holds- why wouldn't we purposefully have it as a tool we use?
Jenna discusses two categories of joy that she has built habits in to stir up joy.

playfulness: humor, dance parties, physical play, silly accents
rest: sabbath, break from chores, outside moments, laying in the sun

If you're interested in more info on what it'd look like to work with Jenna as a coach: shoot her an email: jennazint@gmail.com

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Episode 26: Simple Menu Planning -for busy weeks Apr 15, 2024

Show notes

It's still worth fueling your body well- even when your time is limited.
A teeny tiny bit of forethought with this SIMPLE Menu Planning Habit could set your week up with the support you need to have healthy energy to plow through all that your calendar holds.
If you're interested in chatting about my coaching options:
email me at jennazint@gmail.com
Simple Menu Planning
--Mix & Match Style--

3-4 protein
6-8 fresh veggies
fresh salsa
spaghetti sauce
soy sauce
healthy dressings

Sadly- I no longer have access to the REFER a FRIEND code :(

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Episode 25: Idealism - the motivation murderer Mar 14, 2024

Show notes

But for real... we unknowingly allow idealism to murder our motivation by keeping us frozen. Sometimes it appears saying we're waiting to show up with excellence before taking action, but when you peel back that layer- is it actually stealing from us or serving us.
How-to combat Idealism
1) notice chronic feelings of disappointment/failure
2) increase awareness that thats usually evidence of unrealistic expectations
(aka-idealism)
3) examine your expectations
HABIT TO EXAMINE YOUR EXPECTATIONS.
Ask yourself the following questions

What were my expectations here? (of myself or situation) Take a few minutes to sit with yourself to flush out these answers. They're probably all subconscious & nothing you actually vocalized beforehand.
What did I actually do? (list what you did do/happened & notice the factors beyond your control at play & be aware of your own limits)
Were my inital expectations realistic? (Honestly assess what you expected -vs- how long it took & the factors outside of your control.)
Did I spend my time well? (Consider the effort you put in with your current skills & those factors. Remember perfect isn't the standard here.)
Could I say I was successful even if I didn't hit my initial expectations? ( This will require you to redefine what success means. You might not have 100% fit your ideal outcome, but being "successful" is a wider/broader net.
Do you owe yourself an apology? I often do this when I realize I was shaming my efforts based on unattainable standards?
Can you give yourself gratitude for the effort you put in? Behavioral Scientist have found that we change more quickly when we choose to be proud of yourself even when we are only marginally better. If we embrace the learning curve, we arrive at mastery faster.

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Episode 24: Dismantling Unhelpful Habits Mar 08, 2024

Show notes

We all have habits we're looking to ditch, in this episode Jenna walks through the 4 steps she takes her coaching clients through to help them dismantle their unhelpful habits
If you'd like to chat with Jenna about booking a coaching session ...do it!
Email her at: jennazint@gmail.com
These are the 4 steps she refers to in this episode:

Increase awareness
Replace w/ another habit
Get true comfort
Little bits of better

<Here is the other podcast on this topic Jenna references in this episode>
https://podcasts.apple.com/ie/podcast/sugar-is-my-porn-addiction-comfort-and-kindness-with/id1559373076?i=1000558712123

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Episode 23: Creative Childcare Habits Feb 29, 2024

Show notes

It's possible to find creative childcare solution that feel like win-wins for you & your kids. If you don't have a big budget or family in town- there are other options that don't simply feel like childcare, but feel like community building.
In this episode Jenna breaks down:
1) Date Night Swap
2) Marriage Vacays (aka- kidless)
3) Sitters doing light housework
4) Teenager Babysitters & having them bring over their younger siblings

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Episode 21: Letter Habit Feb 26, 2024

Show notes

It feels like to basic to call this a letter habit. Jenna unpacks how this habit has become about sowing seeds of love; a way to express "with-ness" when friends when she can't physically be with them.
It could feel easy to brush past the impact of this habit, but remember a large part of our Christian faith is built on a series of letters to believers. Don't underestimate the ripple effect of taking time to write your prayers or sow words of identity.
We don't want to ever be too busy to show up "as love" for those around and this is a simple act that can change your focus from hyper aware of your own world to be more others oriented.
Categories of letters to send:
- prayers for those going through hard seasons
- words of identity for those you notice "running their race well"
- gratitude for those who've impacted you or those in your sphere
To join the Bible Habit sign-up here:
https://thehabitlab.myflodesk.com/biblehabit

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Episode 20: Kids Jesus Habits Feb 15, 2024

Show notes

Jenna talks through some of the mindset shifts that were helpful adjustments for her to give herself permission to experiment with various Jesus Habits for the kids.
Here is the link to get the resource page emailed to you for all the tools she referenced in this episode. https://thehabitlab.myflodesk.com/episode20
Resource page includes:
-our favorite bibles
- kids christian books
- kids christian podcast
- Jenna's playlists
- youtube channels
If you're an alumni with Jenna's Habit Course & interested in more info
on the group coaching- add your name to the list & I'll reach out. https://thehabitlab.myflodesk.com/alumnicircle

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